omg dark... relek la bro... dont la marah him til like that....jahat giler!

ahahah!!! rain... wat an experiecen eh?
XD

guys boleh tolong ka? i think i need help with my chest area and also back la... like never growing 1... sigh... ada petua ape ape ka? i malu wanna tunjuk my pic coz i damned teruk condition now.. lolz! =D

haih... ok ok...here goes! =.='





so plz help yeah?
im currently am working out something like, 1, 3, 5 then rest on weekends... and i combine major muscle with the working smaller muscle group for example, mon: chest & triceps, Wed: Back & tricerp, Friday: legs & shoulders...

been working out for a year but since CNY my mass has dropped and i have put on fats.. lol

now im super small...which sucks.. =(

HELP ME!!!
hehehe...thanks loads guys! =)

This post has been edited by dksh1892: Feb 15 2009, 11:45 PM

This is my normal routine, i do vary sometimes to keep my mus-cles excited.. lol

Mon: Chest & Triceps

Incline Bench 3X10-15 reps
Bench Press 3X10-15 reps
Dips 3X 15-20 reps
Flies 3X15-20 reps
Pull-overs 3X10-15 reps

Skull-Crushers 3X10
overhead press
cable pulldown

===============================================

Wed: Back & Biceps

Pullups
Lateral Pulldowns
Bent over rows
single arm dumbbell rows
(some others that i do not know the name..lol)
Dead lifts


Standing bicep curl with ezy bar..
Preacher Curl
Hammer dumbbell curl
chin ups

===============================================
Fri: Legs & Shoulders

Squats
Squats(that put the barbell in front of u 1... dunno what name.. lols)
Leg press
Leg Curl
Hamstring curls
etc

Military Presses (Barbell & Dumbbells)
Shrugs



===============================================

So basicallyu thats my routine.. i mostly dont count my reps...but i do 3 sets of anything til mostly failure... weights can be said to be averagely heavy..

i do not do cardio as i take my 2 days a week futsal outing as cardio.. and also i onli take protein after work outs and also before i sleep..

=)

please help me yeah? cheers...appreciate it alot..
any CF sunway members if u wanna work out with me tell la...then i can have work out partner...can help support each another.. lolz

err... ok ok...hormone stuff now.. XD

well err... i forgot to take a proper pic of me chestie but i tell u its SMALL! =.="

and hard to grow u know? lol... my girl wants it to be like some actor called Eric Bana, the dude that acted as Hector in the movie Troy.. lols

anyways..any comments on my work out regime? what should i do to really push the chest growth? and oh, my pic last time... i usually dont take pics with my clothes off.. til now its the same..so just imagine..i was 10kg heavier.. =D

cheers guys! and dudes...dont la fight bout hormonal stuff here... u guys seem to potray that u have hormonal imbalance problem now pulak.. ahahhahaha =D chill chill...

me like! =)

wala! ehehehe

u do know who i am dont u YW?? XD

aahhaha
i damned sad weh...muscle mass all drop..sigh..
why u kena con la? never expected u to kena kon this kinda things...sigh... bila mau yumcha/?!?!? =D

---

Added on February 17, 2009, 3:31 amaiyaya... nvm nvm... i think i will consult yuan wu then.. now that he's seen my post..

DAMNED! i was afraid that he out of all ppl will see my post.. lol! =D well...im caught now.. lol

This post has been edited by dksh1892: Feb 17 2009, 03:31 AM